glutenfree – Living Intuitively

Food

Peanut Butter Brownie Protein Bars (Vegan, Gluten & Dairy Free)

April 7, 2021by Kayla ChristineLeave a Comment

I’m always on the hunt for a good grab and go snack that will leave me feeling satisfied without feeling bloated or uncomfortable from all the processed junk, and still tastes amazing. These brownies are vegan friendly, low carb, high in protein, contain zero processed sugar & still taste DELICIOUS.

All you need is one mixing bowl and a square baking dish to throw these together. So so so easy!

Ingredients:

1 cup plant based chocolate protein powder, linked here

1/2 cup coconut flour

1/4 teaspoon baking soda

pinch celtic sea salt, linked here

1 tablespoon chia seed

1 tablespoon cocoa nibs

6 tablespoons monk fruit maple syrup, linked here

5 tablespoons creamy peanut butter (no sugar added)

2 tablespoons coconut milk (unsweetened)

3 flax eggs (3 tablespoons flaxseed meal + 9 tablespoons water)

Step 1

Preheat oven to 350F & line an 8×8 pan with parchment paper. Combine flaxseed meal and water in small bowl, set aside to thicken.

Step 2

Whisk together all dry ingredients, including cocoa nibs & chia seed in medium bowl. In a microwave safe dish, melt peanut butter, coconut milk and monk fruit maple syrup.

Step 3

Add the flax egg into the dry mixture, followed by the liquid mixture. Stir to combine and then press mixture into prepared pan.

Step 4

Bake for 10 minutes. As soon as they are done, drizzle your desired amount of peanut butter on top using a spoon to spread it around. Enjoy!

Food

Blueberry Pancake Breakfast Bars (Gluten & Dairy Free)

March 18, 2021March 18, 2021by Kayla ChristineLeave a Comment

Do you ever just crave pancakes, but then don’t have the extra time in the morning to actually make them? Okay, me too!

Here’s your solution – these make ahead of time bars are everything you love about a blueberry pancake, without the hassle. And as always, gluten, dairy & refined sugar free!

Ingredients:

1/2 cup coconut flour

1/4 cup almond meal, or almond flour

1 cup gluten free oats

1 tablespoon chia see

2 tablespoons flaxseed meal

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

1/4 cup vanilla plant based protein powder

3 tablespoons coconut oil

3 tablespoons almond or cashew butter

6 tablespoons monkfruit sweetened maple syrup

1/2 cup blueberries

1 egg

Step 1

Preheat oven to 350F and spray/line an 8×8 pan with parchment paper.

Step 2

In a mixing bowl, combine all dry ingredients. In a small saucepan, melt on low heat the nut butter of choice, monkfruit maple and coconut oil.

Step 3

Add the egg to the dry ingredients, mix, then add in the melted wet ingredients. Stir to combine, adding in blueberries last (I like to smash my blueberries into the mixture so each bite has a little berry in it).

Step 4

Press mixture into prepare pan, and bake for 10 -12 minutes. While it’s baking, in a small bowl, combine 1 tablespoon of the monkfruit maple, with 1 tablespoon of nut butter. When the bars come out, pour this mixture in the middle and spread with the back of a spoon.

Food

Pomegranate Lime Refresher

February 16, 2021February 22, 2021by Kayla Christine1 Comment

No matter your lifestyle, diet or exercise routine – BALANCE IS EVERYTHING. Part of living intuitively involves finding that balance in your life to create achievable and maintainable habits. More than half of people who start a new health journey fail due to all of the “rules” around eating/drinking and therefore feeling too restricted.

Intuitive Eating is a term that is defined as simply listening to your body, and trusting that your body is working for you and not against you (more on this in a blog post to come). But I thought I would at least touch on this since I’m posting a recipe for an alcoholic beverage, which a lot of “diets” would deem to be “unhealthy.”

Everyone’s definition of health can look a little different, and that is okay! At the end of the day, intuitive eating is really just a way to honor yourself in a way we used to – before society and diet culture disconnected ourselves from our bodies with the things we “should” or “shouldn’t” eat, drink or do.

Cheers to listening to ourselves and not complicating things! Enjoy 🙂

Ingredients:

6 oz Water

1 Lime Wedge

1 Shot of Gluten Free Vodka

3 Ice Cubes

1 Pomegranate Fizz Stick, linked here

Step 1:

Pour water in chilled glass. Add 1 shot of vodka.

Step 2:

Add in Fizz Stick and use whisk to stir together.

Step 3:

Add in ice and squeeze lime on top. Cheers!

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Food

Bite Size Blueberry Muffins

January 11, 2021February 22, 2021by Kayla Christine1 Comment

One of my favorite things to do is take a classic recipe that everyone loves (because who doesn’t love a blueberry muffin?!) and make it healthy! These healthified muffins are guaranteed to pass the test of just about any one – kids included 😉

Ingredients:

2 cups almond flour

3 eggs

2 tablespoons coconut oil, melted

2 tablespoons orange juice

1/4 cup pure maple syrup, or liquid monk fruit sweetener

1 teaspoon baking soda

1 teaspoon vanilla extract

1/2 cup blueberries

coconut sugar for topping

Step 1

Preheat oven to 325 fahrenheit. Line a mini muffin sheet and set aside.

Note: I only had one mini muffin sheet, so I used a mini loaf pan for the extra batter. You can save the extra batter or re line the muffin pan once first batch cools down.

Step 2

Combine all ingredients in a bowl, folding in blueberries LAST. Once you add the blueberries, do not stir vigorously.

Step 3

Fill muffin liners to the top and then sprinkle a small amount of coconut sugar on top. Bake for 15-20 minutes or until a toothpick comes out clean.

Yup, they are that easy! Let me know what you think in the comments below ❤